Low Sodium Vegan Carrot Ginger Soup

Total time55 min

Prep time15 min

Cook time40 min

This velvety soup starts with carrots roasted right in the pot until their edges caramelize, building a natural sweetness before onion, garlic, and a generous grate of fresh ginger join in. Cumin, turmeric, and a whisper of cayenne bloom in the hot oil for a warm, earthy backbone, then vegetable broth and rich coconut milk simmer everything into a silky base you blend until completely smooth. A bright squeeze of lime juice at the end wakes up all that warmth, and a scatter of cilantro and toasted pumpkin seeds gives each bowl a little crunch and color. Since every seasoning here is something you control from the start, it's easy to build the exact flavor profile you're after without relying on pre-salted staples. This one's a genuinely good fit for anyone keeping an eye on their sodium intake, and it still delivers all the cozy, gingery comfort you want from a bowl of carrot soup.

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Ingredients

4 servings

2 lbs carrots, peeled and cut into 1-inch pieces
Carrots Loose Organic Bunch Carrots Grimmway Farms Cut & Peeled Baby Carrots Cal-Organic Farms Baby Carrots, Rainbow, Cut & Peeled Bolthouse Farms Baby-Cut Carrots
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2 tbsp olive oil, divided
1 medium yellow onion, roughly chopped
3 cloves garlic, smashed
2 tbsp fresh ginger, peeled and finely grated
1 tsp ground cumin
½ tsp ground turmeric
¼ tsp cayenne pepper
3 cups vegetable broth
1 can (13.5 oz) full-fat coconut milk
1 tbsp lime juice
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
¼ tsp black pepper

For serving

2 tbsp fresh cilantro, roughly chopped (optional)
2 tbsp pumpkin seeds (optional)

Instructions

1
Heat 1 tbsp of the olive oil in a large pot or Dutch oven over medium-high heat until shimmering. Add the carrots in a single layer and cook, stirring occasionally, until lightly browned at the edges, about 6–8 minutes.
2
Reduce the heat to medium and push the carrots to the sides of the pot. Add the remaining 1 tbsp olive oil to the center, then add the onion and cook, stirring, until softened and translucent, about 4–5 minutes.

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